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Originally Posted by Rah nam
I mostly agree with what is said here. In regards to B12 I like to point out my own views and experiences. And they are my own views in the same way that I would not tell anyone what to do or to eat.
I am past 71, play tennis comp, and walk. 2-3 times a week 10km, and I average around 7km/h, on my last walk I got to 7.3km/h.
I never worried about B12, still don't, but I became curious after a discussion on this forum a little wile ago, what my B12 level is. I asked my HS which is my guide at this point. It told me, my level is adequate. Which to me mean, it is not ideal but just enough. So I tried to find out how I can raise my B12 level without using supplements.
The only supplements I use is C60 and Turmeric.
Dry fungi somewhat
fresh mushrooms from the store almost nothing
fresh vegetable from my own garden little
dry yeast flake great source
Now I use more dry yeast flakes, and dry fungi I use all the time anyway. Great food source, at least for me. My digestive system loves them.
Over the time my B12 went from adequate to mid-level, according to my HS.
When I read articles on this subject, I get the feeling, everyone has to tow the official line, which says, vegans have to supplement, without risking professional execution.
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I think you might be getting b12 from fortified foods, and I think nutritional yeast is usually fortified with b12. Possibly you get some from dirt if you play around in the garden a bit, and having an all round quota of vitimins and minerals is also necessary for its utilisation. Vegans often have above average micronutrition, so are well primed for B12 uptake. Many omnivores are deficient in b12 because their overall micro nutrition is poor.
B12 is an important and essential nutrient, so I could only suggest supplementation/fortified food when it comes to vegan diets.
I'm not anti-vegan by any means, and although some vegans run into serious nutrition problems because they are radicals who have little to no nutritional knowledge and impose too many restrictions on what they eat, have obsessions with 'cleanses' and 'detoxs' etc. and about 'toxins' and 'acidity'... and have other disfunctional relationships with food... many with a history of eating disorders... We also know many omnivorous eaters are unhealthy due to their diet, and become undernourished is similar ways.
In my field, muscle and strength fitness, there is a lot of disordered eating, physique obsession, hyper controlling relationships with food, and this in the core of the so called 'fitness' industry - let alone the bogus supplements, steroids, fatburners and all that nonsense. It's just that we don't focus in on any omnivore with nutritional deficiencies and make a fuss like 'omnivores are such and such' - Vegans are an easy target because they fall into an 'abnormal' social category. Still, there are many vegans performing at elite levels of athleticism, including strength sports and physique competitions. It's just that they eat 'scientifically' and get the nutrients they need to optimise their performance according to their respective sports. Venus Williams for one.
It's not like going Vegan made Venus a better athlete, it's just she gets the optimum nutrient profile from plant foods.